How to calm down during an anxiety attack
Anxiety attacks are terrible. The heart races, you suffer from tremors, stomach upset, dry mouth, etc. These are some of the common symptoms. Anxiety attacks can be discouraging, so it’s helpful to know that you can limit them when they occur.
Techniques for stopping an anxiety attack
Practice deep breathing
If you have a panic attack, you’ll probably start hyperventilating. When you take a deep breath you provide oxygen to the brain and that helps to increase concentration. It’s recommended that you take eight breaths per minute.
Use cognitive distractions
Distract your mind in the middle of the attack, you can count the odd numbers from 0 to 100, remember names of presidents, names of singers, actors, songs, etc. Force yourself to do one or more techniques until you calm down.
Practice progressive muscle relaxation
Tightens and relaxes specific muscles. This serves two purposes: it forces you to focus on more than your fear; and it simultaneously relaxes your muscles. It starts with the muscles of your face and relaxes all parts of your body.
Try to stop and replace
When you have anxiety, many thoughts come to mind, identify the ones that particularly generate anxiety, stop them and replace them with optimistic or motivational thoughts.
Use your guided imagination
Think of a place where you feel calm and relaxed. As you think about this place, add details to the scene that are positive, to focus your mind in the field of imagination. Closing your eyes can facilitate this process. When you feel you can think clearly about the anxiety, you can stop the guided imagination.
Recognize your anxiety
You should not ignore your anxiety, recognize the fear and analyze it. Is it a real and present danger? You’re probably using hypothetical statements and panicking about something that hasn’t happened or is unlikely to happen. You must understand that you are afraid, but that there is no danger. By removing danger from the equation you will feel much more relaxed.
Write about your feelings
If you are susceptible to a panic attack, create a journal where you can write down your feelings. Express there everything you feel, what your fear is and what you think generates your anxiety. Writing will help you focus your thoughts, and rereading texts can help you better control your anxiety.
Do sth…
Most of the time it’s no use sitting around thinking about anxiety. Distract your mind by doing a task, cleaning, cooking, painting, doing anything that keeps you busy and that you preferably enjoy as a hobby.
Use music therapy
Play your favorite playlist. Above all, use good headphones that help you isolate the outside world and just focus on the beats and the song.
Exercise
The activity releases endorphins, the substance responsible for increasing the feeling of peace and happiness. Try different types of exercises, walking, yoga, dance, etc. And find the one you really like. But keep in mind that light exercise can help you relax instead of aggressive and endurance sports.